Back-to-School Stress? 5 Therapist-Approved Tips for Parents Who Are This Close to Losing It
- Melanie Sivley, LCSW
- Jul 31
- 2 min read
Ahhh, back-to-school season. The smell of fresh pencils, lunchbox chaos, and—oh yes—the sudden wave of anxiety crashing over your already overloaded parent brain.
If you're feeling that “I might scream into a pillow” kind of parenting stress right now, you’re not alone. Back-to-school anxiety isn't just for kids—parents get it too. And guess what? There’s no gold star for pretending everything’s fine while you secretly spiral in the carpool lane.
As therapists who work with families year-round, we see the stress, the overwhelm, the “Is it wine o’clock yet?” looks. So here are 5 therapist-approved tips to help you manage back-to-school anxiety without turning into a sleep-deprived zombie.
1. Normalize the Nerves—for You and Your Kids
Back-to-school anxiety is normal. New teachers, new routines, and after-school chaos can spike stress levels for everyone. Let your kids (and yourself) know that being nervous doesn’t mean something’s wrong—it means you care.
Therapist tip: Say something like, "Hey, it makes sense to feel weird before a new school year. That’s your brain getting ready for something new. Mine does it too."
2. Cut the Schedule Drama—Simplify Where You Can
You don’t have to sign up for six extracurriculars, make Pinterest lunches, or have an 87-step bedtime routine. Simplify. Delegate. Ditch what doesn’t serve your family’s sanity.
Therapist tip: Choose one area to streamline—maybe you prep school clothes on Sundays or keep a “grab-and-go” snack bin to make mornings easier.
3. Create a "Calm-Down Corner" (for Them and for You)
This can be a cozy chair with a weighted blanket, some fidget tools, or noise-canceling headphones—whatever helps regulate big emotions. Because kids get overstimulated, and let’s be real, so do parents.
Therapist tip: Use this space yourself, too. It’s not “just for kids”—everyone needs a time-out sometimes (minus the punishment vibes).
4. Check Your Energy, Not Just Their Backpack
You can’t pour from an empty Yeti. If your emotional tank is on E, it’s time to refuel. Your kids feed off your energy. If you're running on caffeine and panic, they pick that up—even if you think you're hiding it well (spoiler: you’re not).
Therapist tip: Block 10 minutes for you after drop-off. No guilt. You’re doing great, and great parents also need a dang break.
5. Don’t Do It Alone. Please.
If this season feels like too much, that doesn’t mean you’re failing—it means you’re human. Talk to a therapist. Join a parent support group. Let someone else hold space for your stress.
Therapist tip: Our practice has clinicians who specialize in parenting stress, burnout, anxiety, and transitions. You don’t have to carry it all.
Final Thought: You’re Not a Robot. You’re a Rockstar With a Nervous System.
Back-to-school can feel like a tornado of permission slips, emotions, and lost water bottles—but you’re not alone. You’re doing better than you think. Breathe. Drink some water. And when in doubt, phone a therapist.
Located in Champaign, IL? Our team of down-to-earth, trauma-informed therapists is here to help—whether your kid's starting kindergarten or you're starting to come undone.
Request a consultation and sign up for the FREE anxiety workbook and newsletter.
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